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This BREATHING TECHNIQUE Will Transform Your BODY & MIND! | James Nestor & Lewis Howes

Lewis Howes・73 minutes read

Breathing through the nose is vital for health, while mouth breathing can lead to various issues. Different breathing techniques can improve lung capacity and overall well-being, emphasizing the importance of proper breathing for longevity.

Insights

  • Breathing through the nose is essential for optimal health, increasing oxygen intake, filtering air efficiently, and creating an inhospitable environment for viruses, while mouth breathing can lead to respiratory issues, facial structure alterations, and reduced oxygen levels.
  • Efficient breathing techniques, like nasal breathing, slow exhalations, and breath-holding methods, not only enhance athletic performance and overall health but also have profound effects on mental states, immune defenses, and longevity, emphasizing the critical role of proper respiration in maintaining well-being and combating various health issues.

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Recent questions

  • Why is breathing through the nose important?

    Breathing through the nose is crucial as it humidifies, pressurizes, and filters air efficiently, creating an inhospitable environment for viruses in the body. This method provides 20 percent more oxygen than mouth breathing, increases circulation, and delivers more oxygen to extremities, especially beneficial in cold conditions. Nasal breathing also maintains consistent heart rates during marathons, enhances athletic performance, and reduces the risk of respiratory ailments.

  • How does mouth breathing affect health?

    Mouth breathing makes one more susceptible to respiratory ailments, reduces oxygen intake, and can lead to facial structure alterations and crooked teeth. It can result in a smaller airway, breathing problems, and decreased oxygen intake compared to nasal breathing. Efficient breathing through the nose is essential for overall health, longevity, and immune defense against viruses like COVID.

  • What are the benefits of slow breathing?

    Slow breathing increases oxygen intake, circulation, and oxygen delivery to extremities, which is advantageous in cold conditions. It aids in maintaining consistent heart rates during marathons, enhances athletic performance, and optimizes overall health. Slowing down breathing can also alleviate panic attacks, anxiety, and asthma symptoms, promoting relaxation and well-being.

  • How can breathing techniques improve lung capacity?

    Breathing techniques like yoga can double lung capacity, making breathing slower and deeper, which is beneficial for heart efficiency and overall health. Larger lung capacity allows for fewer breaths and more oxygen intake, reducing the overwork on the heart. Yoga can reverse the decrease in lung capacity between ages 30 to 50 by increasing flexibility and promoting efficient oxygen exchange in the body.

  • What are some exercises to enhance Airway health?

    Oropharyngeal exercises, such as keeping the tongue on the roof of the mouth and the "cave" exercise of sucking the tongue to the roof of the mouth, can significantly enhance Airway health. These exercises strengthen the tongue and soft tissues, improving muscle tone and preventing respiratory issues like wheezing, bronchitis, and pneumonia. Using devices to gently open the upper palate can also increase Airway size and improve breathing efficiency.

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Summary

00:00

Nose Breathing: Vital for Health and Oxygen

  • Breathing through the nose is crucial for creating an inhospitable environment for viruses in the body.
  • Taking vitamin D and C supplements is recommended.
  • Teeth imprints on the tongue indicate a small mouth for the tongue.
  • 25 to 50 percent of the population habitually breathes through the mouth.
  • Breathing through the nose humidifies, pressurizes, and filters air efficiently.
  • Mouth breathing makes one more susceptible to respiratory ailments and reduces oxygen intake.
  • Mouth breathing can alter facial structure and lead to crooked teeth.
  • Mouth breathing can result in a smaller airway and breathing problems.
  • Breathing through the nose provides 20 percent more oxygen than mouth breathing.
  • Slow breathing increases circulation and delivers more oxygen to extremities, beneficial in cold conditions.

15:18

Optimizing Athletic Performance Through Efficient Breathing

  • The speaker recently committed to their first marathon, transitioning from a high-level athlete background.
  • They discuss the challenge of controlling breathing during intense physical activities like sprinting and CrossFit.
  • Emphasize the importance of breathing efficiently within metabolic needs to optimize performance.
  • Nasal breathing is highlighted as beneficial for athletic performance, maintaining consistent heart rates during marathons.
  • Breathing therapists advise against overworking beyond correct breathing capacity, especially for top-tier athletes.
  • Research supports the efficiency of nasal breathing, increasing oxygen intake by 35% compared to shallow breathing.
  • CO2 levels, not oxygen, dictate the body's need to breathe, with increased CO2 beneficial for oxygen disassociation.
  • The speaker advocates for breath-holding techniques like the Wim Hof method for enhanced performance.
  • Basic breathing guidelines include nasal breathing, slow and full exhalations, and breathing rhythmically for overall health benefits.
  • The speaker addresses the impact of societal changes, anatomical factors, and environmental influences on modern breathing issues like sleep apnea, advocating for myofunctional therapy exercises to combat them.

30:21

Nasal breathing impacts health and mental state.

  • Our noses have erectile tissue that alternates opening and closing nostrils every 30 minutes to 3-4 hours.
  • Breathing through different nostrils affects our physiology and mental state significantly.
  • Ancient yogis believed in shared breathing patterns among humans, synchronized during full and new moons.
  • Breathing techniques can help alleviate asthma symptoms and reduce reliance on medications.
  • A method to clear congested nasal passages involves exhaling, holding breath, and moving head to increase CO2 levels.
  • Slowing down breathing and increasing CO2 levels can help alleviate panic attacks and anxiety.
  • The diaphragm acts as a primary pump in the body, influencing signals to the brain based on its movement.
  • Navy Seals use a box breathing technique (4 in, hold, 4 exhale, hold) to maintain focus and calmness.
  • The diaphragm is referred to as the "second heart" due to its role in pumping blood and lymph fluid.
  • Lower belly breathing is preferable for health over chest breathing, which triggers a fight or flight response.

46:14

Optimizing Lung Capacity and Immune Defense

  • Breathing through the nose is deeper and reaches the lower lobes of the lungs for efficient oxygen exchange.
  • Between ages 30 to 50, lung capacity decreases by 15-16%, but yoga can reverse this by increasing flexibility.
  • Yoga can double lung capacity, making breathing slower and deeper beneficial for heart efficiency.
  • Larger lung capacity allows for fewer breaths and more oxygen intake, reducing heart overwork.
  • Healthy breathing habits, like Wim Hof methods, can aid in autoimmune issues, asthma, anxiety, and depression.
  • Moderation is key in wellness, allowing for occasional indulgences like sugar or alcohol.
  • Nasal breathing is crucial for filtering pathogens and releasing nitric oxide to combat viruses like COVID.
  • Humming increases nitric oxide production, aiding in clearing sinuses and fighting pathogens.
  • Breathing through the nose consistently is vital for maintaining high nitric oxide levels for immune defense.
  • Prayer practices involving specific breathing patterns can enhance brain oxygenation, heart rate, and overall body efficiency.

01:01:46

Optimizing Breathing for Immune System Boost

  • Breathing through your nose releases six times more nitric oxide than breathing through your mouth, boosting the immune system and promoting relaxation.
  • The book focuses on the importance of understanding why breathing well is crucial, beyond just teaching how to breathe.
  • Expanding the oral pharynx and Airway can prevent wheezing, bronchitis, and pneumonia, enhancing overall health.
  • Mouth expansion, rather than shrinking, allows for better tongue positioning and improved breathing.
  • Using devices to gently open the upper palate can increase Airway size and improve breathing.
  • Oropharyngeal exercises, like keeping the tongue on the roof of the mouth, can significantly enhance Airway health.
  • The "cave" exercise involves sucking the tongue to the roof of the mouth, strengthening the tongue and soft tissues.
  • "Mewing" exercises involve moving the back of the tongue to the back of the palate and pushing it forward, improving muscle tone.
  • Better breathing techniques can help with mask-wearing discomfort by focusing on slow, deliberate breaths through the nose.
  • Lung capacity and respiratory health are crucial for longevity, with studies showing that lung size is a significant marker for lifespan.

01:16:47

Optimizing Lung Capacity for Longevity

  • Increasing lung capacity can contribute to longevity by enhancing breathing capabilities, which can be achieved through natural means rather than resorting to lung transplants.
  • Breathing, along with proper nutrition and exercise, plays a crucial role in overall health and longevity, emphasizing the importance of flexible respiratory systems and engaging the diaphragm for effective breathing.
  • Healthy breathing involves allowing the diaphragm to move downward and outward, rather than just focusing on belly breathing, promoting soft and flexible movement throughout the body.
  • James Nestor, author of "Breath: The New Science of a Lost Art," highlights the significance of mastering breathing techniques, sharing three truths: never underestimate the body's capabilities, challenge the notion of impossibility, and avoid relying solely on ambition for success.
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